Think Good - Feel Good

Paul Stallard
Copyright © 2002 John Wiley & Sons Ltd
ISBN: 0470842903 (Paperback)

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T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
CH AP TE R F O U R

Thoughts, feelings and

what you do
Hassles and problems are part of everyday life. Parents, friends, boy- or
girlfriends, school, work – in fact almost everything – create problems at
some time or another. Luckily, we are quite good at coping with many of
these problems and they are quickly and successfully sorted out.
Other problems seem more difficult. This may be because:
€ they happen fairly often
€ they have been around for some time
€ they feel totally overwhelming
€ they seem to affect everything you do.
Sometimes these problems take over and life becomes one big unhappy
worry.

The magic circle

Think Good – Feel Good aims to help you discover helpful ways of dealing
with your problems. It is based on a way of helping called cognitive behaviour
therapy (CBT). This is an effective way of helping people to deal with their
problems, and it explores the important link between:

What you think

What you do How you feel

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 We shall find out more about this link, although the following examples may
T H IN K GO O D – F E E L GO O D

help you understand how it works.

€ Thinking that you are not very good at talking with people may make you
feel very worried or anxious when you are out with your friends. You may
go quiet and not talk very much.
€ Thinking that no one likes you may make you feel sad. You may stay at
home on your own.
€ Thinking that you never get things right may make you feel angry. You may
give up trying because ‘it will be wrong’.

Often, as in these examples, our thoughts magically seem to come true.

But is this really the case? Is our future so clearly set out that we are able to
predict correctly what is going to happen?
Think Good – Feel Good will help you to explore this question and help you
to realize that sometimes you may not see the whole picture. You may focus
on only one side of the story – usually that bit which has gone wrong or isn’t
quite right.
Often you may not even realize what you are doing. It has become part of
everyday life and it can be very difficult to see any way out or to think about
how things could be different. Because of this you will probably need the help
of the Think Good – Feel Good Team.

The Thought Tracker will help you look at the way you
think.

The Feeling Finder will help you

discover the way you feel.

The Go Getter will help you find ways to change what you
do.

Think Good – Feel Good will help you learn that the way you think and
approach problems will affect what happens. Perhaps you can gain greater
control over what happens in your life than you really think!

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What you think

T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
Our minds are always busy. As soon as one thought passes through, another
arrives to take its place. We are constantly thinking about all sorts of things.
Many of our thoughts are describing what is going on around us. Others will
be about ourselves.

These might be about the way we see ourselves.

€ I’m fat.
€ I have lots of friends.
€ I’ve got a bad temper.

They might be about how we judge what we do.

€ I’m hopeless at organizing myself.

€ I’m good at sports.
€ I’m pretty good at making friends.

They might describe our view of the future.

€ No one will ever want to go out with me.

€ I’ll never get to university.
€ I’ll be a millionaire by the time I’m thirty.

Core beliefs
The way we think about ourselves, judge what we do and view our future
develops over time into strong patterns of thinking. These patterns of
thinking are fairly fixed and become our core beliefs. These often appear as
very short statements such as:

€ I am kind
€ I work hard
€ I am successful.

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T H IN K GO O D – F E E L GO O D

Beliefs and assumptions

Core beliefs are helpful. They help us to predict and make sense of what
happens in our lives. They lead us to assume that certain things will happen.
This is the ‘IF/THEN’ link.

€ IF I am kind (core belief ), THEN other people will like me (assumption).

€ IF I work hard (core belief ), THEN I will get a good job (assumption).
€ IF I am successful (core belief ), THEN I will be happy (assumption).

€ Unhelpful beliefs and assumptions

Many of our core beliefs are useful, but others are less helpful. They prevent
us from making real choices and decisions, and can lead us to make false
assumptions about our life. Examples of unhelpful core beliefs might be:

€ Everything I do must be perfect

€ I always get things wrong
€ No one will ever love me.

Core beliefs such as these often set you up to fail, make you feel bad, and
limit what you do. They lead you to assume that negative things will happen.

€ The belief that ‘everything I do must be perfect’ may lead you to assume
that your work is never good enough. This may result in you feeling
stressed and unhappy as each piece of work is repeated again and again.
€ The belief that ‘I always get things wrong’ may lead you to assume that
there is no point in working hard. You may feel sad and become
unmotivated or lose interest in your work.
€ The belief that ‘no one will ever love me’ may lead you to assume that
people are out to make fun of you. You may feel angry and become very
rude and aggressive.

€ Core beliefs and assumptions are fairly fixed

Core beliefs and assumptions are usually very strong and become fairly fixed.
They are often very resistant to any alternative challenge. Any evidence that
would question them is often ignored or dismissed as unimportant.

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€ The girl who believes that ‘no one will ever love me’ may reject any signs

T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
of affection from her parents as ‘they don’t really care – they are just trying
to get round me’.
€ Anything, no matter how small, that supports these beliefs is seized upon
as proof. The parent who has had a busy day and has not had time to
wash that special item of clothing may be seen as evidence that ‘I knew
you didn’t care about me’.

Important events
These core beliefs and assumptions come to the front of our thinking at
certain times and are often triggered by important events or experiences.
€ Being asked to complete your GCSE course work may trigger the core
belief that ‘everything I do must be perfect’ and the assumption that
‘I never get it quite right’.
€ Failing your driving test may trigger the core belief that ‘I always get things
wrong’ and the assumption that ‘there is no point in trying again’.
€ Being dropped by your boyfriend or girlfriend could trigger the core belief
that ‘no one will ever love me’ and the assumption that ‘people are out to
hurt me’.

Automatic thoughts
Once triggered, core beliefs and assumptions produce automatic thoughts.
These thoughts flood into our heads and provide us with a running
commentary about what is going on.
Many of these thoughts are about ourselves, and a number of them will be
negative and critical.

€ Being asked to complete your course work may trigger automatic thoughts
like ‘I don’t know what to do’, ‘This isn’t good enough’ or ‘I’m sure that
they want more than this’.
€ Failing your driving test may result in automatic thoughts like ‘I really
screwed this up’, ‘I’ll never be able to drive’ or ‘I knew I wouldn’t be able to
do it’.
€ A relationship ending may result in automatic thoughts like ‘I knew this
wouldn’t last, it never does’, ‘He/she was just making fun of me’ or ‘I’ll
never get another boyfriend/girlfriend’.
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T H IN K GO O D – F E E L GO O D

How you feel

As we have begun to see, the way in which we think affects how we feel. Our
thoughts will result in many different feelings.
Positive or nice thoughts often produce pleasant feelings.

€ The thought ‘I’m really looking forward to that party’ may make you feel
happy.
€ The thought ‘Although we lost I played really well’ may make you feel
pleased.
€ The thought ‘I look quite nice in these clothes’ may make you feel relaxed.

At other times we may have more negative thoughts, and these often
produce unpleasant feelings.

€ The thought ‘I bet no one will turn up to my party’ may make you feel
anxious.
€ The thought ‘We lost again – we will never win’ may make you feel angry
or sad.
€ The thought ‘I don’t like these clothes’ may make you feel worried and
unhappy.

Many of these feelings will not be strong and will not last for very long. You
may not even notice them.
At other times, these unpleasant feelings take over. They become very strong
and seem to last.
The unpleasant feelings people notice most often are those of stress,
unhappiness and anger.

What you do
If these feelings last or become very strong, they start to have an effect on
what you do. We like to feel good, so we usually try to do more of those
things that make us feel good and less of those things that make us feel
unpleasant.

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€ If you feel anxious when talking with other people, you may avoid going

T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
out or turn down invitations to meet up and do things with your friends.
When you stay on your own you may feel more relaxed.
€ If you feel sad or unhappy at school, you may stop going. You may feel
happier when you stay at home.
€ If you feel angry when people criticize your work, you may give up trying so
hard.

There are lots of ways in which your thoughts and feelings can affect what
you do. You may notice that you:

€ give up and stop doing things

€ avoid situations that might be difficult
€ become reluctant to try new things.

It would seem that these changes prove that our thoughts were right all
along!

€ Difficulty in concentrating would prove the thought that ‘I will never pass
these exams’.
€ Staying at home would prove the thought that ‘no one likes me – I haven’t
any friends’.
€ Finding it difficult to sleep or putting on weight would prove the thoughts
that ‘I look a wreck’ and ‘no one would want to go out with me’.

STOP – can we look at this again?

You may be caught in a trap.
You may ONLY be looking for evidence to support your negative thoughts.

€ You may have found it difficult to concentrate today – you didn’t sleep very
well last night. Usually you sleep better, and when you have had a good
night’s sleep you are able to concentrate.
€ You may have stayed at home last night, but you have arranged to go out
with your friends tomorrow.
€ You may have gained 2 kg but does that really make such a big difference
to how you look? Your favourite clothes still fit well.

Thoughts may magically come true because you are only looking for evidence
that supports them. Is it possible that you are only seeing one side of the story?

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T H IN K GO O D – F E E L GO O D
We need to break out of this unhelpful cycle.
We need to learn to identify, question and test some of our negative
thoughts.
Learning to develop a more balanced way of thinking will make you feel
better and will enable you to make real choices about the important things
in your life.

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 T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
THINK GOOD – FEEL GOOD

Thoughts, feelings and what you do:

putting it all together

Core beliefs
formed by early experiences

Important events
trigger our core beliefs
and activate assumptions

Assumptions
help us to predict what
happens in our life

set off
Automatic thoughts

automatic thoughts
Affect

What we do How we feel

Avoid or confront new challenges Angry or calm

Do more or fewer things Relaxed or tense
Give up or continue to try Happy or sad

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T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
THINK GOOD – FEEL GOOD

The magic circle (Lingkaran Ajaib)

Pikirkan tentang suatu pengalaman seru yang

Kamu jalani, dan kamu sangat menikmatinya.
Tulis atau kamu boleh menggambarkannya di abwah ini:

€ Apa yang kamu LAKUKAN (Peristiwa/ Pengalaman)

€ Bagaimana PERASAANMU
€ Apa yang kamu PIKIRKAN

Apa yang kamu PIKIRKAN?

Ceritakan yang kamu LAKUKAN?

(tempat, orang, kegiatan)

Bagaimana PERASAANMU?

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 T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
THINK GOOD – FEEL GOOD

The negative trap

Pikirkan tentang salah satu peristiwa atau keadaan

paling kamu tidak sukai (tulis atau gambarkan
pengalamanmu di bawah ini):

€ Apa yang TERJADI (peristiwa, pengalaman)

€ Apa yang kamu RASAKAN
€ Apa yang kamu PIKIRKAN saat peristiwa itu terjadi.

Apa yang kau PIKIRKAN:

Apa yang TERJADI Bagaimana PERASAANMU:

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T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
THINK GOOD – FEEL GOOD

Quiz JIKA... MAKA

Try the IF/THEN Quiz. What do you think will happen?

JIKA saya berperilaku baik MAKA

JIKA saya terlibat dalam masalah MAKA

JIKA saya mendapati suatu hal tidak

sesuai dengan keinginan saya MAKA

JIKA saya rajin disekolah dan di rumah MAKA

JIKA saya tidak punya teman MAKA

JIKA orang disekitarku (ex: ayah,ibu, bibi,

kakek) menyayangiku MAKA

JIKA saya membuat orang disekitar

saya senang MAKA

JIKA saya mengecewakan orangtua MAKA

JIKA saya tidak berperilaku baik MAKA

JIKA saya gagal MAKA

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 T H O U G H T S , F E E L I N G S A N D WH A T Y O U D O
THINK GOOD – FEEL GOOD

Apa yang kupikirkan,

Apa yang kulakukan,
Bagaimana perasaanku..
Menurutmu kata-kata berikut masuk kategori
peristiwa, perasaan, atau apa yang kau pikirkan?
 Menurutku hal ini akan berjalan tidak sesuai
yang kuinginkan
 Marah
 Sedih
 Berangkat sekolah
 Bermain bersama teman
 Ini menyenangkan
 Saya pandai membuat lelucon, yang bisa membuat
orang tertawa
 Menjadi diri sendiri
 Orang-orang tidak menyukaiku
 Mandi
 Makan
 Tidak ada yang mau berteman denganku
 Takut
 Aku tak akan lulus ujian
 Belanja
 Nilai ulanganku jelek, aku pasti dimarahi

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